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10km Training

A training program has to be developed to meet the individual
needs of the athlete and take into consideration many factors: gender, age,
strengths, weaknesses, objectives, training facilities etc. As all athletes
have different needs, a single program suitable for all athletes is not
possible. The program supplied here is just an example and will require updates
to meet your specific aims and objectives.

Prior to starting any training, it is recommended you have a
medical examination to ensure it is safe for you to do so.

What's involved in a 10km race?

In 1976, Fox and Matthews stated that the 10km distance used the
following energy pathways:

The content of the four week programs in phases four and five
depends very much on the athletes progress and competition races. Your aim in
these phases is to address any limitations the athlete may have in order to
bring him/her to a peak of performance for the major competition in phase
five.

Overview of the Training Program

The seasons training plan is based on six phases where each phase
comprises of a repeated four week program. The workload in the first three
weeks of the four week program increase each week (easy, medium, hard) and the
fourth week comprises of active recovery and tests to monitor training
progress. The aim of the four week cycles is to:

Build you up to a level of fitness (3 weeks)

Test, recovery and adjustment of the training program (1
week)

Build you up to higher level of fitness (3 weeks)

Test, recovery and adjustment of the training program (1
week)

Build you up to an even higher level of fitness (3 weeks)

and so on

Remember a training program is athlete specific and the
results of the tests in the fourth week can be used to adjust the training in
the next four week cycle to address any limitations.

The content and quantity of training in each week and phase will
depend on many factors. The Planning page provides an
insight into the process of data gathering and preparing training programs

Specific Training Phases

In the specific training phases, you will see that you run at
three different paces - race pace, 5% faster than race pace and 5% slower than
race pace. To do this you have to decide on a realistic target time for your 10km in phase five. The use of appropriate tests in week four of the training
plan can be used to determine if your target time needs adjustment and
accordingly the session times on your training plan.

What are the objectives of running at these three different
paces?

5% faster than 10km pace - to improve leg speed and the
ability to pick 'it up' in a race - specific endurance sessions would involve
maximum distances of 3 km in a single repetition

10km race pace - to improve VO2 max and resistance to fatigue
and train the body to operate at the required 10km pace - specific endurance
sessions would involve maximum distances of 8 km in a single repetition

5% slower than 10km race pace - to improve lactic threshold
and teach you to function for longer periods - helps when there is a heat
before the final - specific endurance sessions would involve maximum distances
of 16 km in a single repetition.

Training Activities

The following are links to the appropriate page for the activities
identified on the training programs.

Training Pace

The pace indicated for the sessions is in terms of percentage of a
distance pb. e.g. 3 × 1 km in tpb+5%. If the athlete has a target
personal best (tpb) of 30 minutes for the 10km then running at tpb+5% pace
would require the athlete to complete the 10km in 31 minutes 34 seconds, (30
x 100 ÷ 95) so the 1 km should be completed in 3 minutes 9 seconds.

Training Pace Calculator

Enter the Event Distance, the Target Personal Best Time for the
event distance, the Training Session Distance, the Training Session Effort and
then select the "Calculate Training Session Time" button.

Event Distance
metres

Target Personal Best Time
mins
secs

Training Session Distance
metres

Training Session Effort

Training Session Time
mins
secs

Evaluation Tests

The following evaluation tests can be used to monitor the
athlete's development: